O2 Newsletter February 2014

Transcription

Breathe
Life
O2
A Newsletter from O2
Volume 1
Where to find Us
O2 Health Studio - Nungambakkam
17/10, Shyam Garden, Khader Nawaz Khan Road,
Nungambakkam, Chennai-600006.
Phone : 91-44-42323231, 28332121
Body Lyrics at Savera Hotel
146,Dr.Radhakrishnan Salai, Chennai-600004
Phone: 91-44-28111979/28114700
O2 Health Studio - Mogappair
No. P.C.-5, Bazaar Road, Mogappair, Chennai-600037
Phone : 91-44-45548636/45548404
O2 Health Studio - Velachery
No.1, 100 Feet Bypass Road, Velachery, Ch-600042
Phone : 91-44-45493237/45493094
O2 Health Studio - Besant Nagar
E 153, 7th Cross Street, Besant Nagar, Ch-600 090
Phone: 91-44-45511670/45511680
O2 Health Studio - Neelankarai
No.14, Manju Complex, ECR, Kabaleeswarar Nagar,
Neelankarai, Chennai-600 041
Phone no: 91-44-24490399/24490466
O2 Health Studio - Ashok Nagar
23/35, 10th Avenue, Ashok Nagar, Chennai-600083
Phone no: 91-44-42012042/42042255
Fax: 91-44-28113475
Email: [email protected]
Website: www.o2healthstudio.com
www.facebook.com/o2healthstudios
Issue 12
February 2014
*For Private Circulation. Not for Sale.
What a
journey these
E
volving from just a fad some
years ago, today fitness and
wellness has now become a
total way of life. Exercising just for
losing weight or to look good is
passé… it's all about feeling good and
being fit.
Today the well heeled intelligent
population is well informed about most
aspects of good health. The days of
just going to the gym aimlessly are
almost over. What health conscious
people want is not just motivation but
much beyond that just doing the same
routine day in and day out for the
regular gym goers is unthinkable.
Demands for new varieties in gym work
outs and hunting for exciting new forms
of group activities in exercise and
updated information about right eating
are the order of the day.
All these demands nudge us gym
owners to keep the supply on for the
12
12
years
have been!
clientele. Not an easy task but none the
less very exciting!
The need to
innovate and be creative keeps us on
our toes…and we love it! Watching our
members enjoying our updated
facilities, relishing new work out
routines, losing weight the healthy way,
reaching their goals in fitness and
watching them glow and look
smashing makes our job worthwhile!
We cannot dream or aspire to be in any
other vocation...we feel God has
personally assigned this beautiful task
to us...and we are happy continuing
this meaningful journey! Cheers my
fellow travellers…let's continue…
E
very year seems better than
the earlier one for all of us at
O2. We are seeing a Healthier,
happier environment and closer,
deeper and more meaningful
relationships. The members who are
with us seem to be much closer with
each other too. Friendship, sharing
and bonding are the results of working out together!
All these factors are evident during our anniversary time when members
from different centres come together to put together a grand show.
Careers@ O2
O2 Requires dynamic, out going &
passionate professionals for the position of
Managers, Fitness Instructors,
Physiotherapists, Dietitians, Front Desk
Executives, Sales Executives & Accountants.
Call:9094791920
email: [email protected]
At the very outset I would like to wish O2 a very happy anniversary. I have
been coming to O2 for the last Couple of years and I find O2exudes a very
positive energy to all the people who come here. From the personal trainers
to the working staff they are ready to help and guide and make fitness fun.
Personally being a health conscious person I have always looked out for a
vibrant and positive atmosphere to workout, which I have discovered in O2.
Starting from ideas about the concept, the auditions and the fun filled
practice sessions it's always a time for bonhomie! The result of the
collective pool of talent, hard work and beauty are our anniversary
celebrations… a spectacular display of energy, colour, glamour and fun!
I wish O2 many many more such successful years.
We are grateful to our dear members who work so hard in helping us to
put the show together and a heartfelt thank you to each and everyone
starting from our trusting members to our dedicated staff at every level,
our well wishes, sponsors and friends who stand by us year after year.
Your love keeps us flying...
Actress
Manu
O2 has been the best place for workout to me and team O2 has given me
a good spirit. I must specially thank Mr. Thamim. I reduced 30kgs in a year.
On the day I joined, I was 110 Kg but now I am only 80 Kgs. I find the best
physique out of me with the help of team O2. Thanks.
Yours in health, joy and gratitude...NINA
CREDITS
O2Breathe Life
- Nina Reddy
O2Breathe Life
Making a Difference Testimonials from our members…
O2 is my first time gym experience. In the past, whenever I have gone to enquire
and see the facilities. None appealed to my astetic senses. I must admit that on
the urging of my daughter, I walked into O2. I was immediatly taken with the
ambience and the friendliness of the staff. I enjoy coming to O2 , in the
evenings, after a day, at the easel. Its a wondeful release of the day's work.
The helpfulness of all of the staff / the cleanliness. I look forward to my time at
O2. Thank you, for the friendly. Welcoming warmth. Kudos to the staff at
Neelankarai. Simply, the best decision, I have made.
Published and Edited By: O2 Health Studio
17/10, Shyam Garden, Khader Nawaz Khan Road,
Nungambakkam, Chennai-600006.
www.o2healthstudio.com
Design & Execution: Oliver Stephenson
www.oliverstephenson.com
Printed at: Sidma Press Pvt. Ltd.
Disclaimer: All information contained in this presented for informational purposes only.
Nothing contained in this issue is to be used as a substitute for seeking professional medical
advice, diagnosis, treatment and care. Please consult your own physician or appropriate health
care provider about the applicability of any opinions with respect to your own symptoms or
medical conditions. We do not endorse, recommend or approve any products or medications or
any other information provided/ referred herein. We take no responsibility as to the accuracy of
statements. We rely on independent writers and reader responses to present us with ideas and
informational material.
Emmanue
l Sajith
non
Asma Me
I joined O2 Velachery in 2012 may. I lost 24 kgs in a year now I am in 92
kg. Thanks to my physio’s, dieticians and trainers at o2. This is a great
place not just for workout but also unworried and relax. The trainer’s
and support staffs are very friendly and competent. Overall it is a great
experience.
Subrama
ni C C
February 2014
Pg 19
O2Breathe Life
O2Breathe Life
www.theduchessclub.com
Earnest Vijay, is Fitness Director at O2. He holds a
Masters Degree in Sports Physiotherapy, from the
Prestigious Guru Nanak Dev University, Amritsar &
Certificate in Orthopedic Manual Therapy from Australia.
He is also an ACSM certified Health Fitness Specialist.
The Duchess
EVENTS
The last quarter has been full of action at the Duchess Club!
The annual Duchess Utsav: the fashion show showcasing young
budding designers and the Duchess All Women Car Rally kept the
organizers and the members on their toes active and involved...
Duchess you certainly rock!!
Duchess Utsav 2013 - Sponsored by Akshaya and co-sponsored by Apollo Hospitals &
Kalaniketan. Inaugurated by Cine Actress Suhasini and Poornima
Choosing the
Right Foot Wear!!!
W
alking and running are a popular form of exercise for many. Trekking is
becoming a favorite past time and Running is gaining popularity, with
increasing number of mini, half and full marathons happening in our
city and so are running injuries. What matters is, are we wearing the right kind of
foot wear? Improper foot wear can lead to a lot of Lower body injuries and
increased stress on the spine. We see a lot of Increase in the Heel pain, foot, ankle
and shin in recent times. Most times caused by improper foot wear
Lighting of the lamp by Cine Actress Poornima and Suhasini
The common foot problems caused by improper foot wear include Calluses,
Corns, Plantar fasciitis, heel spur(heel Pain), metatarsalgia (fore foot pain),
Tendinitis of the foot muscles, ankle pain, pain in the top of the foot, pain in the
lower leg, calf pain, stress fractures of the leg and foot, knee pain etc.,
A few good words from Poornima
There is a lot of misconception, when it comes to picking up the shoe. Some say
they picked up the most expensive shoe, some say it’s a light weight shoe, five
finger Vibram, glute toners, rocker bottom and other fancy names to sell the
shoes. But what is important is to pick up the right shoe for your foot!!!
The over-pronator will leave a full impression of the foot while the under-pronator
will leave only a crescent shape impression with much of the arch missing.
Running shoe companies make shoes for the three foot types discussed above.
Tips:
Typically a V-shape cutout that can prevent the
Achilles tendon from being irritated
Heel Counter
Helps keep your
foot stable and
cups the heel
Insole or Sockliner:
A flexible plastic foam insert
that helps with shock
absorption and arch
support.
Foot Types:
Achilles Notch
Toe Box:
Midsole:
A thick layer of shock absorbing
and supportive material
Part of the shoe’s upper
that encases your toes
and forefoot
1. Make sure the shoes have good cushioning, Remember, Only sprinters wear
light weight shoes, so do not look for light weight shoes, which most times
doesn’t have enough cushioning to absorb the shock.
2. Make sure the mid portion/waist is nice and broad at the bottom if you have
a flat foot and the insole/sock liner has an arch support in the inside of the shoe.
Appreciation from Poornima.
3. The shoe should not be too flexible nor too rigid, ideally you don’t want the
fore foot of the a shoe to touch the heel pad when you fold. Half way to three
fourth would just be fine.
With Stall owner and Duchess member Kavitha.
Pronated Foot
Normal Foot
Supinated Foot
Normal foot: Absorbs Shock well, Well supported with Muscles and has a good
alignment of bones.
In the pronated(flat foot) and Supinated (High Arch) foot, there is a muscle
imbalance and there is improper alignment of the bones and joints leading to
improper biomechanics there by adding stress to the lower limb.
How to choose the right foot wear:
Fashion show by the Duchess members at the Utsav.
Pg 18 February 2014
The first step in finding an appropriate shoe is to determine your foot type. The
key is to recognize how the foot functions when it’s in motion; however, thinking
of the footsteps you leave walking on a sandy beach can be helpful.
Fantastic Shopping at the Utsav.
4. Make sure the heel counter is rigid and holds your ankle. Also check if the
shoe has adequate Achilles tendon padding.
5. Make sure the toe box is wide and the tongue of the shoe has enough
padding.
6. The sole of the foot also is important. If you are going to do a lot of
trekking/slippery surface then shoes with rubber studs/cleats will help.
7. Remember to pick up your shoes in the evening change your shoes every
500kms.,those who are diabetics, should consult their physician before picking
up the shoes and should inspect their foot quite often and follow good foot care
practices as poor circulation and impaired sensation might have caused
blisters and infections.
Keep your Foot Smiling!!!
February 2014
Pg 3
O2Breathe Life
1
3
2
4
Women’s Day
Mother’s Day
O2 Health Studio, had a get together of its women clients at Hotel Savera on
9th March. The event had Health & Fitness Professionals, an Endocrinologist,
a Gynecologist, Dentist and Nutritionists addressing the elite gathering and
had Fun games. The winners took exciting prizes, while all those present had
a great time too. Photos 1 & 2
We at O2 celebrated Mother’s Day on 11th May 2013 at Hotel Savera. It was a
fun filled event with around 65 members and their mothers dressed in
yellow taking part. As the event went forward it became an emotional event
when member’s read out letters to their mothers. Then we learnt few steps
of salsa with Hot Shoe Dance Company. Members of different branches
connected over the lunch. Photos 3 & 4
Pongal Kondattam
With the New Year euphoria dying, o2 ushered in its first celebration of the
year in January 2013. Pongal is one of the most important festivals in the
South of India. O2 Pongal Kondattam had engaging games to retain the
pongal spirit. Lots of prizes were won. The traditional Chakara pongal was
served to all present at the Kondattam. Pongal-O-Pongal. Photos 5 & 6
World Heart Day
World Heart Day campaign by O2 Health Studio, to increase awareness
among public to exercise and keep fit. Photos 7 & 8
5
7
6
8
February 2014
Pg 17
O2Breathe Life
O2Breathe Life
O2 Car Rally
Dr.Sheri Melton, PhD is Professor, Assistant Chair &
Coordinator of Graduate Studies, Exercise Science
Division, Department of Kinesiology, West Chester
University, West Chester, Pennsylvania, USA. She is
also an American College of Sports Medicine (ACSM)
Certified Exercise Specialist and a Fulbright-Nehru
Scholar. She is a renowned researcher and scholar in
the field of exercise science.
O2 Health Studio, in association with National Association for Blind and Madras Motor Sports club, organized “ The
Car Rally for the Blind” recently.
Over 90cars participated in the rally, and brought together the visually challenged and the sighted. The navigators
read out the instructions in Braille for the drivers to follow the rally route. Actor Karthi and Dr. C . Sylendra Babu, IPS
flagged of the rally.
Exercise for the Health of It - Part 11
Is
Tabata Training
for you?
T
here are all kinds of exercise routines from which active people can choose,
and the choice depends on what you want to accomplish. For example,
some exercise routines are specifically designed to help you lose body fat by
improving aerobic energy systems, and yet another may help you to gain muscle
mass or power output by improving anaerobic systems. But for those of you who
have no health problems or physical limitations that would limit exercise
performance, and who want to improve both aerobic and anaerobic energy
systems, the Tabata exercise routine may be for you.
Named after the Japanese researcher who published his findings in 1996[1],
Tabata is a type of interval training comprised of a combination of high-intensity
bouts of exercise and alternating rest periods. Its benefits were demonstrated by
Tabata’s research team who compared the training results of two groups of
individuals put on two different exercise regimens. One group was placed on a
typical endurance exercise program that comprised of submaximal intensity
cycling on a leg ergometer for 30 minutes per day, five days per week. The other
group was placed on an intermittent high-intensity exercise routine that
comprised of eight sets of maximal intensity cycling for 20 seconds with 10
seconds rest, five days per week. Each group underwent pre- and post- VO2 max
and anaerobic capacity tests. Results of the study indicated the endurance training
group improved their aerobic capacity (e.g., VO2max) as expected, but not their
anaerobic capacity, and the high-intensity training group demonstrated
improvements in both aerobic capacity and anaerobic capacity.
The Tabata research protocol used a leg cycle ergometer, but you can use any
form or mode of exercise in your Tabata routine. Simply use the Tabata protocol
of 20 seconds maximal intensity exercise followed by 10 seconds of rest (totaling
240 seconds or four minutes) , repeating seven more times with no lapse between
sets. Because timing is so important, you will need a stopwatch or a clock with a
second-hand. The number of reps in each set is not stipulated, but be sure to do
them in good form, slowing down if you start to get sloppy. Never sacrifice form
for speed or number of reps.
Each four-minute cycle is called a Tabata, and beginners may want to start out
with one Tabata per exercise session. For the more adventurous, highly trained,
and athletically inclined, you may add Tabatas to your exercise routine. For
example, a Tabata session may include one Tabata of leg cycling plus a Tabata of
jumping jacks with no lapse between Tabatas. A Tabata circuit can be created by
adding other modes of exercise.
Here is a sample Tabata circuit that could be used:
Exercise #1: Squats
Exercise at maximal intensity 20 seconds Rest 10 seconds » Repeat 7 times for a
total of 8 sets » Go directly to next exercise mode.
Exercise #2: Stair Climbing
Exercise #3: Jumping Jacks
Exercise #4: Stationary Cycling
Exercise #5: Pull-ups
Exercise #6: Abdominal Crunches
Exercise #7: Rowing
Exercise #8: Push-ups
Benefits of Tabata: These short, intense workouts have not only been shown
to improve aerobic and anaerobic conditioning, but also provide improved
glucose metabolism and increased fat burning.
February 2014
Pg 5
O2Breathe Life
Jeffrey Vardon is Group
Exercise Director at O2. He
is an associate of the United
Kingdom Alliance and
specialises in Ballroom,
Latin and Salsa.
He is also a Reebok certified
Fitness Instructor and the
artistic director of The Hot
Shoe Dance Company.
S
hrek was staged in Chennai on the 12th and 13th of October and
it surely made people go green…. Looming sets, live singing,
well choreographed dances and over the top acting was the
composition of an exciting production which thrilled Chennai’s
audiences.
THE CHALLENGE...
I always choose a musical where I can excell in every aspect be it sets,
effects and the final presentation to be larger than life. The challenge here
was the Dragon and of course making the green Ogre . Keeping in mind
the availability of space the restrictions due to budgets and other
technical reasons, I tried keeping it simple. The Dragon was 12 feet high
and 5 feet wide which had a head moving 360° on a ball and socket
mechanism (a multi joint) and was manipulated by just one person in the
body. Of course it was brilliantly engineered by the great artist Sasi and
beautified by artist Ezhilan and Wilson. The green ogre had a silicon
glove-fit mask which allowed him to fit the roll.
THE MAKING...
Choreograohy, direction and conceiving the whole idea has never been a
challenge, but financing?? Yes – and that is where planning and execution
comes into play. This is where my Producer Varalaxmi Sarathkumar takes
the lead by sourcing the funds and delivering the Product. I am very proud
to say, she has been with The Hot Shoe Dance Company for 12 years and a
Pg 6
February 2014
loyal and genuine friend, adopted daughter and a passionate performer.
THE LOOK OF THE PRODUCTION...
This is the most important part of a project, The look, cause this is what is
taken home by the audiences. A visual impact that lasts … this is dished
out with the sets that is executed by Mr.Jagan Nandagopal who always
adds that colour which sparkles under our light design. Costumes and
make up taken care of by Ms.Cassandra Vardon has always brought us
wide acclaimed and roaring appreciation. The careful eye for colour and
costumes that do not hinder movement and choreography has been her
tag line.
THE MUSIC...
I have been working with Timothy Madhukar for the last five productions
and this genius always out does himself on every production, with his
scores and inputs carefully engineered on the show day by Mr.Sean who
makes my dream a reality.
This is where a creator gets his fulfillment or an artist soars with joy to see
his baby from the point of conception to growing into this voluminous
production which brings together talents and genei from all aspects into
this one moment of seeing his dream come alive like a deja vous which
answers many a question especially from the well known Ms Nina Reddy
who every time asks me 'How do you do it Jeff and why???'.
Pg 14 February 2014
O2Breathe Life
Features of the
Health Studio
O
2
12th Anniversary Celebration
1. Ms. Nina reddy, Mr. Ravi Kumar Reddy, Mr. Ravi
IPS, Mr. Vijay and Mr. Jeffery Vardon
2. O2 Nungambakkam awarded as runners-Cricket
3. Actor Arun Vijay speaks on O2
4. Ms. Nina Reddy and Singer Amrutha
5. Dance performance by Mr. Jeffery Vardon and
Brionii
6. Actress Suhasini, Actress Shalini, Actress Sharmili,
Actress Manu and Ms. Nina Reddy
7. Actor Mansoor Ali Khan speaks on O2
8. Dance Performance by ‘S’ Community
9. Dance Performance by O2 Besant Nagar
members
10. Dance performance by O2 & Body Lyrics staff
11. Dance performance by Hot Shoe dance company
12. Body show by O2 and Body Lyrics trainers
1
2
13. O2 & Body Lyrics staff
3
4
5
6
Pg 8
February 2014
7
February 2014
Pg 13
O2Breathe Life
12
12
Emily L. Trulson Kumar is a ISSA
certified Sports Nutrition Specialist
and Personal Trainer.
8
9
From
Detox
Diets
to getting
Washboard Abs!
11
O2’s Premium Personal Trainer Emily personally answers 13 common questions from clients,
concerning detox diets to getting washboard abs.
10 12
1. Looking to drop the baby weight?
8. What’s the best time to workout?
Emily suggests adding salmon, free-range poultry, colorful vegetables and
healthy fats from avocados, nuts and seeds into your diet.
Every body is different! Try working out in the morning, afternoon and evening to
see when you feel the strongest. (Emily is at her best between 10am-12pm daily.)
2. How many calories should women eat per day?
9. Juicing—pros and cons?
Typically, women should consume 1,500 calories a day to maintain a healthy
weight. (But every body is different! Emily has found that her body needs more to
build muscle —she consumes around 4,000 quality calories a day.)
While vegetables and fruits are an excellent way to get vitamins are necessary to
prevent disease and increase immune strength, try to eat the whole fruit so you
will get the fiber content as well as the vitamin content. You’ll miss out with a
juicer!
3. If you only had 30 minutes a day—weights, cardio or both?
Try doing resistance training in circuits. For example, combine 4-6 exercises
together and don’t rest in between. It’ll keep your heart rate up, making it
cardiovascular.
4. Need some indoor cardio options?
Try the jump rope! Do 100 rotations in between your resistance training set.
5. Forget detox!
A clean diet filled with fish, lean meat, vegetables, fruits and healthy fats will keep
you healthy and happy.
6. Love push-ups, but hate the pressure it puts on your wrists?
10. Need to break through a plateau?
“The body plateaus within 30 days of the same routine, so you have to change
your exercises, change the order in which you do them and also go up slightly with
your weights,” says Emily. “That should break the plateau.” Also Emily suggest
looking into getting a workout buddy or invest in O2’s Personal Training Program
and or group classes.
11. Can’t get motivated?
Think of the benefits! Everything in your life improves with regular exercise, since
it releases dopamine and serotonins in your brain. These chemicals cause you to
be peaceful and happy.
12. Soy when trying to lose weight—yay or nay?
There are several chest exercises you can do that keep your wrists straight and
stable. Any variation of a chest press (incline, flat, decline) and variations of chest
flies (dumbbells, tables, seated) are very effective. You can also try putting two
dumbbells on the ground and doing hammer pushups—your wrist stays straight
with this exercise. Ask an O2 Personal Trainer to assist you.
There is conflicting research about soy. There are health benefits, but soy can
make you slightly estrogen dominant, which is not ideal for weight loss. Emily says
nay.
7. Need to tighten loose skin around your midsection?
Train six days a week and hit each muscle group twice a week with perfect form.
“Don’t do crunches, working legs and upper body appropriately (such as
incorporating variations of push-ups and squats) work the core hard and keep me
ripped.” A very strict diet is a must for flat abs!
You can build out abdominal muscles to fill out loose skin. Emily also suggests
whey isolate, three to four servings of vegetables and two servings of fruit to help
build collagen.
Pg 12 February 2014
13
13. Want flat abs?
February 2014
Pg 9

O2 Newsletter February 2014

Transcription

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